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Steis really wanted that pull-up.
Saturday, 1 Aug 09
"Nicole" Complete as many rounds in 20 minutes as you can of:Run 400 meters
Max rep Pull-ups Post number of pull-ups completed for each round
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Sunday, 2 Aug 09
Back Squat 1-1-1-1-1-1-1 reps
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Monday, 3 Aug 09
"J.T."
21-15-9 reps of:
Handstand push-ups
Ring dips
Push-ups
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Tuesday, 4 Aug 09
Rest Day
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Wednesday, 5 Aug 09
"Fight Gone Bad!"
Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)
In this workout you move from each of five stations
after a
minute.The clock does not reset or stop
between exercises.This is a
five-minute round from which a one-minute break is allowed before
repeating.
On call of "rotate", the athletes must move to next station
immediately for best score. One point is given for each
rep, except on
the rower where each calorie is one point.
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Here's one of our newest CrossFit Warren members,
Laura, at the end of a very good looking row stroke.
Legs all the way extended, leaning back for more
power after the initial leg drive and the handle right
in the middle of the sternum after the arm pull.
Thursday, 6 Aug 09
Three rounds for time of:
Row 500 meters
21 Burpees
Run 400 meters
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Friday, 07 Aug 09
Hoover Ball
We will go over all the rules at the gym,
but hoover ball is played on a volleyball
court and a 10lb medicine ball is used.
The ball is caught and thrown, instead
of bumped, over the net.
**MEET AT THE NEW GYM WHERE**
**THE VOLLEYBALL NET IS SET UP**
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Saturday, 8 Aug 09
Rest Day
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Sunday, 09 Aug 09
Deadlift 5x5x5x5x5
Take advantage of these strength days and go heavy.
Ensure correct form, but again go heavy. Don't go in
there and just bust out the reps, these WOD's should
have you just as tired afterwords as a MetCon. Now, if
you are new to the deadlift we will be working on form
and if you aren't we be keep your form in check.
Remember, Mechanics First THEN Consistency in those
mechanics THEN Intensity.
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Monday, 10 Aug 09
"Tabata Something Else"
Complete 32 intervals of 20 seconds of work followed by ten seconds
of rest where the first 8 intervals are pull-ups, the second 8 are
push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals
are squats. There is no rest between exercises.
It's not as complicated as it looks. I promise.
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Tuesday, 11 Aug 09
Four rounds, each for time of:
800 meter run
Rest as needed between efforts.
_____________________________________
Wednesday, 12 Aug 09
Rest Day
______________________________________
Thursday, 13 Aug 09
"Linda"
10-9-8-7-6-5-4-3-2-1 reps of the triplet:
Deadlift: 1 1/2 body weight
Bench press: body weight
Clean: 3/4 body weight
Set up three bars and storm through for time.
This is also known as "The Three Bars of Death" Most will be scaling reps, weight or both.
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Friday, 14 Aug 09
With a continuously running clock do one pull-up the first minute,
two pull-ups the second minute, three pull-ups the third minute...
continuing as long as you are able.
This was Pete's first time doing the Med-ball Clean.Over all he did pretty well that day. In this picture
you'll notice his arms are bent on the way up. When doing the Med-ball clean, or any clean for that matter,
you want to keep those arms straight until after full hip extension and shrug. This was just one of his
30 reps that day and they did not all look like this. Most, he was able to keep his arms straight.
Great job Pete.
Saturday, 15 Aug 09
Front squat 1-1-1-1-1-1-1 reps
This is a heavy day so if you are not new to the movement
GO HEAVY. For those that are new we will be going over
the basic air squat and then move on to the Front Squat
with PVC. If it looks good we'll throw some weight on there.
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Sunday, 16 Aug 09
Rest Day
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Monday, 17 Aug 09
"Ryan" Five rounds for time of:
7 Muscle-ups
21 Burpees Post time to comments.Each burpee terminates with a jump one foot above max standing reach.
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Tuesday, 18 Aug 09
Double-under for 2 minutes
Sit-up for 2 minutes
Double-under for 90 seconds
Sit-up for 90 seconds
Double-under for 1-minute
Sit-up for 1-minute
Double-under for 30 seconds
Sit-up for 30 seconds Post numbers of sit-ups and double-unders to the CF Warren Forum.
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Wednesday, 19 Aug 09
Push Press 1-1-1-1-1-1-1 reps.
Post loads to the CF Warren Forum.
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Thursday, 20 Aug 09
Rest Day
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Friday, 21 Aug 09
"Karen"
For time:
150 Wallball shots, 20 pound ball
Post time to CF Warren Forum.
____________________________________________
Saturday, 22 Aug 09
Walking lunge 100 ft.
21 Pull-ups
21 Sit-ups
Walking lunge 100 ft.
18 Pull-ups
18 Sit-ups
Walking lunge 100 ft.
15 Pull-ups
15 Sit-ups
Walking lunge 100 ft.
12 Pull-ups
12 Sit-ups
Walking lunge 100 ft.
9 Pull-ups
9 Sit-ups
Walking Lunge 100 ft.
6 Pull-ups
6 Sit-ups
Post time to CF Warren Forum.
Here's Ty and Heather mid "Ryan" looking a little tired.
Sunday, 23 Aug 09
Due to the BBQ, today will be a REST DAY.
Come join us at Lion's Park at 1300 if you
want.
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Monday, 24 Aug 09
Rest Day
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Everybody ready for some more pull-ups?
Tuesday, 25 Aug 09
"Cindy"
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats
OR
"Mary"
Complete as many rounds in 20 minutes as you can of:
5 Handstand Push-ups
10 One legged squats, alternating
15 Pull-ups
Post your choice of girls and rounds
completed to the CF Warren Forum.
________________________________________________
Wednesday, 26 Aug 09
Complete as many rounds as possible 20 minutes of:
95 pound Thruster, 5 reps
95 pound Hang Powercleans, 7 reps
95 pound Sumo Deadlift High-pull, 10 reps
___________________________________________
Thursday, 27 Aug 09
"Nate"
Complete as many rounds in twenty minutes as you can of:
2 Muscle-ups
4 Handstand Push-ups
8 2-Pood Kettlebell swings
Post rounds completed to the CF Warren Forum.
_____________________________________________
Laura getting full extension on those kettle bell swings.
Friday, 28 Aug 09
Rest Day
_________________________________________
Saturday, 29 Aug 09
Overhead Squat 3-3-3-3-3 reps
Post loads to the CF Warren Forum.
______________________________________________
Sunday, 30 Aug 09
Five rounds for time of:
95 pound Power snatch, 15 reps
Run 400 meters
Post time to comments.
______________________________________________
Monday, 31 Aug 09
Weighted pull-ups 1-1-1-1-1-1-1 reps
Post loads and body weight to CF Warren Forum.
*There will not be a trainer there today for this WOD.*
Pretty simple WOD so go at it. If you can do weighted pull ups start at something you can do and go up from there. If you can't do pull-ups yet, grab a friend and do some
assisted pull-ups or use the Gravitron in the back, which
provides assistance as well.
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